over training?

[Guiness]

How the hell are we supposed to know if your overtraining if you couldn't even tell us what you are doing. How were we supposed to know you do 4 exercises with 4 sets each. According to your original post you to 4-5 SETS per bodypart. According to your original post your undertraining. And you don't have to spell everything out, go back and read your original post and see what an idiot you sound like now. Don't ask for help if you can't be clear and about what your asking. There is a HUGE difference between 4-5 sets and 20 sets per workout.

 

[DaddyX]

boldtongue - i don' think you are overtraining with the routine you just posted, atleast for back anf chest. i find that my biceps and tris dont need any more than 9 sets 3 different exercises each to grow.

 

[boldtongue]

thanks Daddyx
Guiness, I understand what you are talking about but after everything got strightened out, still not much help. 10-4

 

[serge]

i like 16sets for major bodyparts and 12sets for minor

 

[Lift Chief]

I like 6 working sets for major muscle groups... 4 for minor.

The key here is totally balls to the wall and to complete concentric failure.

 

[Riker29]

Your routine (now that we understand it) seems OK. It may be a bit undertraining for some, and may be overtraining for others.

A lot depends upon your age, your training background, YOUR DIET, how much sleep your get, your intensity, etc.

More and more I think that one of the biggest problems for most guys is that they overtrain, and dont eat the right stuff at a level to support their training.

16 sets may actually be pushing it if you go very very hard with intensity, and are not eating/sleeping enough.

 

[Cakalac]

If intensity is maxed out then you seems like you are okay especially since you are training the bodyparts only once a wk. You can be a little more intense that way, it just seems like you are not getting anywhere. I always liked working out a muscle once a wk. However, you can't let your mind get you to believing that it isn't working. Are you getting stronger? If yes keep going. Are you lathargic and have loss of appetite? If yes you may be overtraing. Just some things to look for

 

[easy]

I read somwhere to simulate don't anialate the muscle. If your getting stronger and growing then it works for you. If not, then change it up. Only you know what works for you.

 

[Guiness]

boldtongue- Dorian Yates did 1-2 work sets per exercise. Markus Ruhl does upwards of 15. You do 4-5. Everyones different. Diet, rest and genetics play a huge part. Only after lifting for a while and seeing how your body reacts to different programs can YOU judge when your overtraining or not. If your not making much for gains and feeling really run down you might be overduing it a bit. Its all a lot of trial and error.

 

[Singleton]

I know I'm overtrained when I have:

* Elevated pulse upon waking
* Waking up earlier than usual

I skip my workout when:
I can't get my body temperature to warm up
I don't feel like working out


I have just cut back on my training. I was recently overtrained. I'm training every day still, but 2 of those days are yoga. 5 days of weights. I do 2-3 workouts/week of intense heavy weight to failure (drop set/ negative/cheat rep, et c).

During the heavy workouts, I do no more than 4 sets total. it takes about 40 minutes to get warmed up, get my blood circulating, my joints lubricated and the fascia stretched.

The other workouts are lighter, higher rep workouts with short rest between sets.

So I'm really only doing about 12 sets to failure per week.